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MONDAY
A1) Tempo Back Squat (3 sec eccentric)
1×5 @ 40%
2×5 @ 50%
2×5 @ 60%
* Base percentages off last weeks 5RM
A2) 0:30 WORK/ 0:30 REST x 4 SETS
Tempo Goblet Squat
DB Glute Bridges
Hollow Hold
* 12 min CAP
B) AMRAP x 2 MINUTES
2 Up-Downs Over Bar / DB
4 Front Squats, 95/63# / Dbl DB Squats
2 Strict Pull-Ups / 4 Ring Rows
-Rest 1:00-
AMRAP x 3 MINUTES
3 Up-Downs Over Bar / DB
6 Front Squats / Dbl DB Squats
3 Strict Pull-Ups / 6 Ring Rows
-Rest 1:00-
AMRAP x 4 MINUTES
4 Up-Downs Over Bar / DB
8 Front Squats / Dbl DB Squats
4 Strict Pull-Ups / 8 Ring Rows
-Rest 1:00-
AMRAP x 3 MINUTES
3 Up-Downs Over Bar / DB
6 Front Squats / Dbl DB Squats
3 Strict Pull-Ups / 6 Ring Rows
-Rest 1:00-
AMRAP x 2 MINUTES
2 Up-Downs Over Bar / DB
4 Front Squats / Dbl DB Squats
2 Strict Pull-Ups / 4 Ring Rows
* Sub supine body rows for ring rows if needed

TUESDAY
A1 ) Pause Push Press (3 sec pause at top)
1×5 @ 40%
2×5 @ 50%
2×5 @ 60%
* Base percentages off last weeks 5RM
A2) 3-4 SETS
6 SA DB Presses + 6 SA DB Reverse Lunges (DB at shoulder, opposite leg back), each
10 Ring Rows
– Rest 1:00
*12 min CAP
B) 2 ROUNDS
50/40 Cals
25 DB/KB Renegade Rows
25 DB Hinge Snatch / Dbl KB Snatch 
* Use same pair of DB/KB
C) Cash Out

WEDNESDAY
A) Skill – HSPU or HS Wall Hold (facing away)
B) Surprise Workout

THURSDAY
A1) Tempo Deadlift (3 sec eccentric)
1×5 @ 40%
2×5 @ 50%
2×5 @ 60%
* Base percentages off last weeks 5RM
A2) 4-5 SETS
8 Feet Elevated KB Sumo Deadlift(1 or 2 KB)
12 Pike Leg Lifts
* 12 min CAP
B) AMRAP x 15 MINUTES
5 Strict HSPU / 10 Hand Release Push Ups
15 V Ups
20 Wall Balls
*Every 1:30 complete 5 DB/KB Push Press
C) Cash Out

FRIDAY
Surprise Workout

SATURDAY
Surprise Workout